Insomnia is a common disorder that makes it difficult to fall asleep, stay asleep, or causes you to wake up early. This problem can lead to daytime sleepiness, poor concentration, irritability, and a feeling of fatigue upon waking.
According to the family magazine service of Saed News, nighttime insomnia is a type of sleep disorder. If you suffer from insomnia, you might experience the following symptoms:
Difficulty falling asleep, staying asleep, or both.
Waking up after several hours of sleep but still feeling tired.
Feeling fatigued during the day and having trouble with daily functioning.
Quality sleep plays a vital role in overall quality of life. Not getting regular sleep can significantly impact mental and physical health and the quality of life.
Causes of Insomnia
Insomnia is more common in women than men. The following factors can also increase the likelihood of this condition:
Aging
History of depression
Shift work
Air travel
Anxiety
Stress
Grief
High excitement levels
Unsuitable environment, such as an uncomfortable room or bed
Eating right before bedtime
Discontinuing medications
Quick Remedies for Insomnia with Home Methods
Since sleeping pills have many side effects, many people prefer treating insomnia with home methods. Fortunately, there are many ways to achieve good, restful sleep. Here are some effective techniques:
Lavender Oil: Lavender oil is an essential oil that research has shown can improve sleep quality. You can use this oil for massage or add it to an aromatherapy diffuser.
Valerian Root: Some people use valerian root tea for immediate insomnia relief. This herb is also available in capsule or tablet form at pharmacies. The typical dose is 400 to 900 mg, but you should consult a doctor before trying it.
Chamomile: Research has shown that chamomile can be used as a home remedy for insomnia. It is available as tea and dietary supplements.
Passionflower: Passionflower, combined with other herbs, can help quickly treat insomnia. One study found that using valerian root, passionflower, and hops improved sleep quality and quantity.
Regular Exercise: Regular exercise like walking and swimming not only positively impacts body weight and mood but also improves sleep quality. A study showed that 150 minutes of exercise per week improved insomnia symptoms and reduced depression and anxiety symptoms.
Yoga: Yoga positively affects sleep quality and helps treat insomnia quickly. It can also reduce stress, improve physical function, and enhance mental focus.
Listening to Soft Music: Another recommended quick remedy for insomnia is listening to music. Music can improve sleep quality, reduce nighttime awakenings, and lengthen sleep duration.
Avoid Long Naps: If you're in the habit of napping during the day, it might make it harder to sleep at night. If you need to nap, keep it to less than 30 minutes and avoid napping within four hours of your bedtime.
Drinking Warm Milk: Drinking milk before bed helps some people sleep better. It contains an amino acid called tryptophan, which helps produce the neurotransmitter serotonin. Serotonin improves mood and acts as a precursor to melatonin, the sleep hormone.
Avoid Foods That Cause Insomnia: Certain foods and drinks disrupt the body's circadian rhythm and alter sleep patterns. It's best to limit their consumption, especially before bed. These include:
Coffee
Black tea
Sweets
White bread
Fried foods
Fatty meats
Fast food and other processed foods
